top of page

Self-Hypnosis: Unlocking the Power of Your Subconscious Mind

Self-hypnosis is a mental technique that allows you to guide yourself into a deeply relaxed, focused state—similar to traditional hypnosis, but without a therapist. In this trance-like state, your conscious mind becomes quieter, making your subconscious more open to positive suggestions. Whether you’re looking to reduce stress, improve sleep, boost confidence, or break a habit, self-hypnosis can be a powerful tool.


How Does Self-Hypnosis Work?


Self-hypnosis typically involves a few simple steps:

  1. Relaxation: Find a quiet place, close your eyes, and begin to calm your body and mind.

  2. Focus: Concentrate on your breathing, a calming image, or a repeated phrase.

  3. Suggestions: Use affirmations or visualizations that align with your goal.

  4. Return: Gently bring yourself back to your normal state of awareness.

The key to success is consistency—like any skill, self-hypnosis gets more effective with regular practice.


ree


Self-Hypnosis vs. Meditation: What’s the Difference?

Though often compared, self-hypnosis and meditation have different intentions and mental outcomes:

Aspect

Self-Hypnosis

Meditation

Purpose

Focused change through suggestion

Cultivating awareness and presence

State of Mind

Trance-like, goal-oriented

Alert, open, accepting

Technique

Affirmations, guided visualizations

Breathing, mindfulness, stillness

Focus

Change or transformation

Observation without judgment

Meditation emphasizes being with what is, while self-hypnosis is about actively influencing what could be.


What Does Science Say About Self-Hypnosis?

Research over the past few decades has shown strong evidence that self-hypnosis can have real, measurable effects on both mental and physical well-being:


  • Stress and Anxiety: A review by Dr. David Hammond (2010) found that hypnosis—including self-hypnosis—can significantly reduce anxiety and stress, especially in academic and clinical settings.Source: Hammond, D. C. (2010). Hypnosis in the treatment of anxiety- and stress-related disorders.

  • Chronic Pain Relief: A study published in the International Journal of Clinical and Experimental Hypnosis reported that people who learned self-hypnosis experienced meaningful reductions in chronic pain symptoms.Source: Jensen, M. P., et al. (2014). Self-hypnosis training for pain management.

  • Better Sleep: Researchers in Switzerland found that self-hypnosis increased deep sleep (slow-wave sleep) in healthy women, showing potential as a non-pharmacological sleep aid.Source: Cordi, M. J., Schlarb, A. A., & Rasch, B. (2014). Deepening sleep by hypnotic suggestion.

  • Improved Performance: Athletes have used self-hypnosis to enhance confidence, focus, and even performance under pressure.Source: Barker, J. B., & Jones, M. V. (2008). The effects of hypnosis on self-efficacy and sports performance.


Top Apps to Practice Self-Hypnosis

Want to try self-hypnosis but don’t know where to start? These apps make it easy to get going—even for beginners:

  1. Hypnobox– Customizable self-hypnosis sessions (available in English & German).– Topics include stress, sleep, motivation, and self-esteem.– iOS & Android | Free with optional in-app purchases.

  2. Harmony Hypnosis– Professionally recorded sessions for deep relaxation and habit change.– Great for stress, anxiety, weight loss, and smoking.– iOS & Android

  3. Mindset by DIVE Studios– Narrated sessions and guided reflections for confidence and mental health.– Especially appealing to younger audiences.– iOS & Android

  4. Innerworld– A virtual self-help environment blending hypnosis with immersive audio and visuals.– Currently iOS-only | English language

  5. Insight Timer– Known for meditation, but includes hundreds of self-hypnosis tracks and affirmations.– iOS & Android | Free with premium options



Self-hypnosis is more than just a relaxation technique—it’s a powerful way to reprogram your inner beliefs and habits. Backed by science and increasingly accessible through apps, it offers a practical method for managing stress, enhancing performance, and fostering personal growth. Whether you're looking to sleep better, feel calmer, or simply take more control of your mental state, self-hypnosis could be your next go-to wellness tool.



References:

  • Hammond, D. C. (2010). Hypnosis in the treatment of anxiety- and stress-related disorders.

  • Jensen, M. P., et al. (2014). Self-hypnosis training for pain management. IJCEH.

  • Cordi, M. J., Schlarb, A. A., & Rasch, B. (2014). Deepening sleep by hypnotic suggestion. Sleep.

  • Barker, J. B., & Jones, M. V. (2008). The effects of hypnosis on sport performance.

 
 
bottom of page